Sunflower Seed Benefit for Female - Healthy Master

sunflower seeds benefits for female


Sunflower seeds despite their name are actually the fruits of the sunflower plant. For females, they are highly nutritious foods containing Vitamin E, Magnesium, Selenium, healthy fats etc. There are many sunflower seed benefits for females. In this blog, we will see - 

  • What are sunflower seeds
  • Nutritional composition of sunflower seed
  • Sunflower seed benefits for Females
  • Sunflower seed side effects for females
  • Conclusion

So let’s get started!!

What are sunflower seeds?

Sunflower seeds are actually the flowers of sunflower plants. The fruits are called achenes. They are dry, one seeded and small fruits that are attached to the center of the sunflower. The benefits of sunflower seeds for women’s health are many. This is the result of the presence of essential nutrients such as Vitamin E, Magnesium, Selenium etc. These nutrients help in lowering cholesterol levels, boosting the immune system, and promoting weight loss.

Nutritional composition of sunflower seeds - 

The tiny seed is power packed with all the essential nutrients required by a female body. That is why the sunflower seed benefits for females are many. Have a look at the table below that gives us the nutritional composition of sunflower seeds.


Amount per 100 grams




19 grams


53 grams


18 grams


3.9 grams


2 grams

Vitamin E

7.4 milligrams


55 micrograms


100 milligrams


310 milligrams


4.9 milligrams


2.9 milligrams

Let’s now see what are the sunflower seeds health benefits for female 

Sunflower seed benefits for female

As we have already seen that sunflower seeds are power packed with essential nutrients that are required by a body, so let’s dive into its health benefits for females - 

a) Reduced the risk of heart disease - 

The selenium present in the sunflower seeds helps in protecting the heart from damage. LDL or commonly known as bad cholesterol is the main reason for most of the heart diseases as it builds up in arteries. but the selenium present in the sunflower seeds helps to prevent the oxidation of LDL.

b) Promotes breast health - 

The sunflower seed benefits for female breasts are significant. The selenium present in the seeds protects from breast cancer. Also, the lignans present in the seeds show anti-cancer properties. 

c) Improves skin health - 

One of the sunflower seeds benefits of females is the protection of skin against sun and pollution. The Vitamin E present in the seeds keeps the skin hydrated and plump. Also, the zinc present in the sunflower seeds helps in improving the skin health. It also helps in the production of collagen, which keeps the skin young and healthy.

d) Boosts the immune system -

The antioxidant properties of Vitamin E present in the sunflower seeds boosts the immune system. It also protects the body from damage. It is a main nutrient required for the production of white blood cells which are helpful in fighting off the infections. 

e) Protects against cancer - 

Sunflower seeds are power packed with antioxidants such as selenium, vitamin E and lignans. These antioxidants keep the free radicals in check. The free radicals are unstable molecules that result in development of cancer. Additionally lignans are also famous for their anti-cancer properties. Sunflower seeds benefits for females are huge and hence they must be included in daily diet.

Also read - Shed Pounds with Sunflower Seeds: Your Key to Weight Loss!

Sunflower seed side effects for females -

We have already seen the benefits of sunflower seeds for women's health. Now let’s see consuming them has any side effects on them.

a) Weight gain - 

Sunflower seeds are high in calories. If not consumed in moderation and paired with a healthy diet, they can result in weight gain. 

b) Acne - 

Since sunflower seeds have a high amount of oil, for some females this can trigger acne. If you have acne prone skin then you must eat sunflower seeds in moderation.

c) Cadmium - 

One of the most dangerous sunflower seed side effects for females is the damage to the kidney caused due to the presence of cadmium.  Hence it is advised to roast the sunflower seeds before eating them. This lowers the cadmium present in them and protects your kidney.

d) Allergic reactions - 

Sunflower seeds are a common allergen. This can cause allergic reactions in some females. Symptoms of allergic reactions include - 

  • Anaphylaxis
  • Difficulty breathing
  • Itching
  • Swelling
  • Hives

Although the sunflower seed benefits for females are plenty, they must look out for their side effects as well.

Conclusion - 

No one food is the solution to all the problems but sunflower seed benefits for females are plenty for them to be missed out. With its high nutrient content, healthy fats and vitamins, it is known to offer several benefits like improving immunity, reducing the chances of heart diseases etc. But since sunflower seeds also have side effects for females, they must be consumed carefully in moderation and roasted. 

If you are looking to buy sunflower seeds at reasonable prices online, then do not miss out on the premium roasted sunflower seeds from healthymaster. They are rich in nutrients, fiber and protein and can be used with a variety of dishes or simply as a snack. So what are you waiting for? Go get yours now!!